physical. 07/07/14

    50/50 Kettlebell strict press:

    3L, 3R (Alternating or consecutive- As heavy as possible in each set)
    1 minute rest

    x 3

    50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

    Then:

    Goblet squat:

    5 x 5 (As heavy as possible in each set)

    3 x 7 (Slightly lighter)

    Minimum 1 minute rest between sets. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

    And then:

    1-arm kettlebell Thruster:

    5L, 5R @ 75% of 7-rep squat sets (Above)
    1 minute rest

    x 2

    Unless position breaks, all sets in all lifts are performed uninterrupted.

    Shaun. Goblet squat. Shaun. Goblet squat, 60kg.